ORANGEWOD

22-Nov-20

Context

Building

Energy System

Work Capacity

Strength Section

Structural Strength

4 Rounds of 3 minutes:

8-12 Push Ups
3-5 Pull Ups Feet Assisted (on Box)

Muscle Building

4 Rounds of 3 minutes:

12-18 Hand Release Push Ups
Strict Pull Ups – 1RIR

complexity

4 Rounds of 3 minutes:

12-18 Hand Release Push Ups
Bar MU Practice

Metcon Fitness

6 Rounds for Time

8 alt. DB Lunges
4 DB Thrusters
3 Jumping Pull Ups

Metcon performance

6 Rounds for Time

8 alt. Front Rack Lunges
4 Thrusters
1 Bar Muscle Up

Skills & Notes

Focus exercises this week:

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar